Archives for 11 May,2015

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May 11 to May 17

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Monday 05/11/15

A.
Performance
Every 90 seconds for 8 sets
Snatch 1.1 (75-85%)

Fitness
Every minute on the minute for 8 minutes
Odd – 8 Hard Ball Slams
Even – 4 Broad Jumps

B. Push Press – In 8 minutes build to a 3 RM

C.
Performance
5 minutes AMRAP
5 Clusters (55/95lbs)
10 Calorie Row

Rest 5 minutes

5 minutes AMRAP
8 Power Clean (65/115lbs)
8 Burpee over the barbell

Fitness
8 minutes AMRAP
10 Calorie Row
5 Burpee over Rower

 

Tuesday 05/12/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Every 4 minutes for 24 minutes
Run 400m
30 Double Unders (60 Skips)
15 Push ups

C.
4 sets
10-15 Med Ball Pull Overs with legs in the air and knees at 90 degrees
20 Med Ball Russian Twists
15 Dumbbell Reverse Flies
rest as needed

 

Wednesday 05/13/15

Rest day

Acitve Rest: Run, Bike, Swim, Mobility

 

Thursday 05/14/15

A.
Performance
5 sets
2 Front squat @20X1
rest 120sec-180sec
All sets at 90%

Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 80%

B.
Performance
2 sets
for time:
Row 250m
20 Power Snatch (55/75lbs)
15 Burpees
rest walk 180sec

Fitness
3 sets
Run 400m
Rest 1:1

C.
10 minutes – Mobility and Stretching

 

Friday 05/15/15

A. 10 minutes – Bar Muscle Up technique and progression

B.
Performance
Every minute on the minute for 16 minutes
Min 1 – 4 Touch & Go Power Clean (65/115lbs)
Min 2 – 6 Strict Chest to Bar Chin Ups
Min 3 – 10 Hand Release Push Ups
Min 4 – 15 Calorie Row

Fitness
Every minute on the minute for 16 minutes
Min 1 – 4 High Box Jumps
Min 2 – 6 Strict Chin Ups
Min 3 – 8 Hand Release Push Ups
Min 4 – 10 Calorie Row

C.
Plank for 10 minutes – 20 sit ups each break

 

Saturday 05/16/15

A.
Performance
5 sets
Hang Snatch 1.1
rest 120-180sec

Fitness
4 sets
2 Turkish Get Ups (each side)
rest 60sec

B.
Performance
“Karen”
for time:
150 Wall Balls (14/20)

Rest 8 minutes

for time:
Row 1000m

Fitness
“Half Karen”
for time
75 Wall Balls (10/14)

Rest 6 minutes

for time:
Row 750m

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